This week, the two of us plus Throwback’s #1 fan, Yash, were invited to videotape one of our workouts for Booya Fitness. Now when you read ‘fitness video’ you may think of Jane Fonda or 80s aerobic routines like this…

Well, Booya Fitness is trying to change that. Booya has been described as the Hulu of fitness videos and was created for those who want to experience group fitness from their own home. It was founded by Prita Kumar, who like us, dreaded running on a treadmill and wanted fun and creative workouts that people could do anywhere. It’s a very cool concept and you should check out the site, especially if you travel a lot or are bored with the options at your globo gym.

Throwback’s video will go through some editing and post production, becoming available on Booya in March or April. But in the meantime, here’s our workout (split into 2 parts) that will be featured in the video. We’ll also include variations and make it a team workout in our classes.

Workout 1

Complete 3 rounds of the following without resting in between:

First 30 seconds: max effort squats

Second 30 seconds: plank hold

Each round, try to match or beat your score from the first round. If you complete 20 squats the first round, shoot for 21 or more on the second and third rounds.

After 3 minutes of squats/planks, do 3 more rounds with this pairing:

First 30 seconds: max effort situps

Second 30 seconds: squat hold

Again, each round trying to match or beat your score from the first.

After that, your final superset is 3 rounds of:

First 30 seconds: max effort pushups

Second 30 seconds: v hold

Record your rep counts for each interval and make this a competition with yourself or a buddy. The next time you repeat this workout, aim to beat your previous scores.

Workout 2 – Fitness Craps

During this workout, we drew 8 cards (1 at a time) and had 1 minute to complete the assigned number of reps on each card. Cards were as follows:

40 jumping jacks

15 burpees

80 flutter kicks (single count)

40 jumping lunges (single count)

100 mountain climbers (single count)

20 v-ups

25 hand release pushups

70 Russian twists (single count)

When done with the 8 rounds, sum up the number of unsuccessfully completed rounds and choose of the following options:

Option 2 – roll the dice and the number rolled is the burpee penalty (ie 24 burpees if a player unsuccessfully completes 4 rounds and rolls a 6)

It’s a fun and very challenging workout that can be altered to accommodate all fitness levels. If you want to make Fitness Craps harder, just increase the required rep count. Best of all, there is no equipment needed, except dice!

Throwback

Throwback is gamifying fitness by harnessing the feelings of accomplishment, confidence, and camaraderie that come from being part of a team, and the excitement felt when working together to achieve a common goal.

Our workouts channel the nostalgia of adolescence by modeling our unique, competitive, partner- and team-based workouts after such childhood favorites as Tag and Capture the Flag, or even dorm room-inspired games like Flip Cup.